Boost Memory

Dance not only instills grace, but it also helps you age gracefully. According to a study in The New England Journal of Medicine, dancing may boost your memory and prevent you from developing dementia as you get older. Science reveals that aerobic exercise can reverse volume loss in the hippocampus, the part of the brain that controls memory. The hippocampus naturally shrinks during late adulthood, which often leads to impaired memory and sometimes dementia.

Improve Flexibility
Those plies and arabesques that ballet dancers practice arent just for aesthetics they also increase flexibility and reduce stiffness. You can skip the ballet slippers and still reap the benefits of ballet by practicing some simple stretches at home. Increasing your flexibility will help ease joint pain and post-exercise soreness.

Reduce Stress
If youre feeling tense or stressed out, you might want to grab a partner, turn up the music, and tango! In a controlled study in the Journal of Applied Gerontology, researchers found that partner dance and musical accompaniment can help bring about stress relief.

Diminish Depression
Dancing really does lift your spirits, according to a study in that tested the effects of dancing on people with depression. Patients who participated in an upbeat group dance showed the fewest depression symptoms and the most vitality. Got the blues? Grab a friend and go out dancing tonight.

Help Your Heart

Dance is a great activity for those at risk for cardiovascular disease. People with heart failure who took up waltzing improved their heart health, breathing, and quality of life significantly compared to those who biked or walked on a treadmill for exercise, noted an Italian study.

Lose Weight
Bored with your bicycle? A study in the Journal of Physiological Anthropology found that an exercise program of aerobic dance training is just as helpful for losing weight and increasing aerobic power as cycling and jogging.

Balance Better
If you are nervous about falling as you get older, some dance lessons might help ease your worries, according to a study in the Journal of Aging and Physical Activity that showed tango dancing can improve balance in aging adults. Dancing requires a lot of fast movement and good posture, so frequent dancing will help you stabilize and gain better control of your body.

Increase Energy
Cant seem to find your get-up-and-go? Taking a dance class might help. Research published in The Scholarly Publishing and Academic Resources Coalition found that a weekly dance program could improve physical performance and increase energy levels among adults.

Make Friends

A dance class is the perfect setting to make new friends and branch out socially. Maintaining positive relationships may just rank up there with healthy eating and exercise. Being socially engaged leads to increased happiness, reduced stress, and a stronger immune system.

Effects of dance/movement The Arts in Psychotherapy, Meredith Ritter, Kathryn Graff Low

therapy: Volume

A 23,

meta-analysis Issue 3,

Original

Research

Article

1996,

Pages

249-260

Arts & Health: An International Journal for Research, Policy and Practice
Volume 2, Issue 2, 2010

Shall we dance? An exploration of the perceived benefits of dancing on wellbeing

Cynthia Quiroga Murciaa*, Gunter Kreutzb, Stephen Cliftc & Stephan Bongarda pages 149-163

Past research has suggested positive influences of musical experiences on people's health and well-being. Empirical work has focused on musical activities such as listening and singing, while neglecting the potential effects of dancing. In the present study, 475 non-professional adult dancers completed an online survey, which sought to evaluate the participants' perceived benefits of dancing. Quantitative and qualitative analysis revealed that dancing has potential positive benefits on well-being in several aspects. In particular, beneficial effects were found related to the emotional dimension, as well as physical, social and spiritual dimensions. In addition, the positive benefits were also linked to self-esteem and coping strategies. This exploratory study constitutes a starting point in understanding the impact of amateur dancing on wellbeing and offers arguments for including dance on the agenda of health promotion. Directions for future research are also discussed.

People with disabilities can d

Disability dance program

Everyone can dance! At Dance of the Phoenix, we believe that dance is for everyo

We have an open enrollment policy, and students may sign up for any class they are audition or pre-approval. We welcome students of all ages, genders, ability levels, an

We welcome students with disabilities, including those in manual or power wheelchair or orthotics, and students with developmental disabilities such as cerebral palsy, men autism. Able-bodied participants are also welcome to join our courses. There are many benefits to disabled students who dance, including: Fun Increased self-confidence and self-awareness Positive interpersonal interaction Improves muscle coordination, motor skills, and balance Enhances cognitive and brain development Decreases muscle tension and stress Increases discipline through challenging oneself to acheive There are also benefits to able-bodied students who participate in an inclusive dance New friends

 Decrease in stereotypes towards those who are different Develops an attitude of acceptance and caring Psychological benefits from dancing in a relaxed, accepting, nurturing atmosphere

How can people with disabilities dance?

At Dance of the Phoenix, we teach traditional dance technique with adaptations. Add new and innovative forms of movement and technique, appropriate to the abilities of disorders. Some examples of adaptations:

Tap: Students in wheelchairs who have the ability to use their feet may remove their from a seated position. Students who use crutches or have poor balance control may learning steps. Students without the use of their feet may place taps on their hands, style of tapping through the use of their hands. It is recommended that these studen board they can tap onto.

Ballet: Students in wheelchairs may use port de bras (arm and head positioning), an the upper body to convey the grace and beauty of traditional ballet technique. Stude quickly turning their wheelchair in a circle, and may execute the gliding moves of ball smoothly moving their wheelchair across space. Students who have leg/foot control m point their toes, and execute some leg/foot techniques from their wheelchair. Studen or who tire easily may use the support of the barre in executing most of their movem

Jazz/ Hip hop: Turns may be done in a wheelchair, and kicks may be done from a s be practiced at the barre, for students who have difficulty with balance. Jazz is less f movements, and includes large, "jazzy," movement patterns, making it ideal for stude fine motor control.

Movement of the upper body and torso is a prominent part of hip hop, making this for adapt for students in wheelchairs. Movements through space are generally performed can be mimicked with wheelchair movement.

Flag / baton: Flag movement is ideal for students who are able to stand, but have l lower body. Baton can be done from a seated position in a wheelchair.

General: Any student who fatigues or has physical discomfort may take a break at a elect to quietly watch class, and resume participation when they feel able.

Students may change or elect not to execute any step that feels uncomfortable or exc level. Injury prevention is a goal, and students are instructed to trust their own bodie students in altering or adapting any step they are not comfortable with or able to do.

Instructions will be given slowly, clearly and repeated as many times as necessary, fo learning difficulties. Rhythms and timing may be slowed down or altered, as necessa the steps.

Students with cognitive or developmental disabilities may enroll in courses designed f with the instructor's permission.

Students in wheelchairs may wish to wear gloves to protect their hands, as they may wheelchairs in non-traditional ways.

People with disabilities can dance

Disability dance program

Everyone can dance! At Dance of the Phoenix, we believe that dance is for everyone.

We have an open enrollment policy, and students may sign up for any class they are inte or pre-approval. We welcome students of all ages, genders, ability levels, and body typ

We welcome students with disabilities, including those in manual or power wheelchairs orthotics, and students with developmental disabilities such as cerebral palsy, mental re bodied participants are also welcome to join our courses.

There are many benefits to disabled students who dance, including: Fun Increased self-confidence and self-awareness Positive interpersonal interaction Improves muscle coordination, motor skills, and balance Enhances cognitive and brain development Decreases muscle tension and stress Increases discipline through challenging oneself to acheive

There are also benefits to able-bodied students who participate in an inclusive dance pro New friends Decrease in stereotypes towards those who are different Develops an attitude of acceptance and caring Psychological benefits from dancing in a relaxed, accepting, nurturing atmosphere

How can people with disabilities dance?

At Dance of the Phoenix, we teach traditional dance technique with adaptations. Additi new and innovative forms of movement and technique, appropriate to the abilities of tho disorders.

Some examples of adaptations:

Tap: Students in wheelchairs who have the ability to use their feet may remove their fo seated position. Students who use crutches or have poor balance control may hold on to steps. Students without the use of their feet may place taps on their hands, and mimic th through the use of their hands. It is recommended that these students have a sturdy lap onto.

Ballet: Students in wheelchairs may use port de bras (arm and head positioning), and m the upper body to convey the grace and beauty of traditional ballet technique. Students quickly turning their wheelchair in a circle, and may execute the gliding moves of balle smoothly moving their wheelchair across space. Students who have leg/foot control ma point their toes, and execute some leg/foot techniques from their wheelchair. Students u who tire easily may use the support of the barre in executing most of their movement.

Jazz/ Hip hop: Turns may be done in a wheelchair, and kicks may be done from a seate practiced at the barre, for students who have difficulty with balance. Jazz is less focuse movements, and includes large, "jazzy," movement patterns, making it ideal for student fine motor control.

Movement of the upper body and torso is a prominent part of hip hop, making this form for students in wheelchairs. Movements through space are generally performed in defin mimicked with wheelchair movement.

Flag / baton: Flag movement is ideal for students who are able to stand, but have limite body. Baton can be done from a seated position in a wheelchair.

General: Any student who fatigues or has physical discomfort may take a break at any to quietly watch class, and resume participation when they feel able.

Students may change or elect not to execute any step that feels uncomfortable or exceed prevention is a goal, and students are instructed to trust their own bodies. The instructo altering or adapting any step they are not comfortable with or able to do.

Instructions will be given slowly, clearly and repeated as many times as necessary, for s learning difficulties. Rhythms and timing may be slowed down or altered, as necessary steps.

Students with cognitive or developmental disabilities may enroll in courses designed fo the instructor's permission.

Students in wheelchairs may wish to wear gloves to protect their hands, as they may be

in non-traditional ways.

People dance for a variety of reasons, for fun, recreation, social reasons and for health. Dance can be participatory, social or performed for an audience. It can also be ceremonial or competitive. Dancing is a fun and sociable way to be more physically active and offers a wide range of physical and mental benefits. There is a huge range of dance styles, including everything from ballroom and jazz ballet to hip-hop and belly dancing youre sure to find a style that suits you. However the range of body movements, repetition and speed of movement can put you at risk of an injury, particularly if you are new and learning unfamiliar steps. You can help reduce your risk of injury by being aware of some of these risk factors.

Reducing the risk of injuries

You can reduce your risk of injury if you follow some simple guidelines. Some tips include: See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or havent exercised regularly for a long time. Also if you have a pre-existing problem or injury especially to the foot, ankle or lower back, consult your doctor before starting. Choose a dance style that is appropriate for you. Have a basic awareness of your own body and of your own personal limits and boundaries. For example, high impact dance styles that involve jumping and vigorous movements are not appropriate for a person with arthritis. Warm up thoroughly before you start dancing and include stretches. This is important in preparing the body for dancing. Cool down after a dance session and stretch again. Drink plenty of water before, during and after dancing. Wear layers of clothing that you can take off as your body warms up. Wear professionally fitted shoes appropriate to your style of dance. Proper dance shoes distribute load, absorb impact, and support your foot. Dont push yourself too far or too fast, especially if you are a beginner. Concentrate on correct posture and your dance technique. The way a dancer connects one movement to another must be technically correct so as not to twist the body incorrectly, or strain a muscle. Talk with your dance instructor if you have a problem or injury. They may be able to modify the move and teach you a variation to reduce the risk factors. Sit down and watch, sometimes you can learn more from watching than actually doing something for the first time. Make sure you take sufficient rest between dance sessions, especially if you are new to dancing or are not very fit. This will help minimise muscle soreness or stiffness.

Risk factors
Some of the factors that can increase your risk of injury include: Inexperience beginners may be vulnerable to injury because they dont have the skills or technique to meet the physical demands of their chosen dance style. Make sure you follow the instructions of your dance teacher. Poor fitness weak muscles are more likely to be injured when challenged or stretched. Controlled progressions will improve your fitness and muscle strength. Poor technique for example, bringing your foot down to the floor with more force than necessary can injure soft tissue and bone. Poor posture weak muscles in the back and abdomen increase the risk of injury to all areas of the body including the spine and legs. Fatigue a tired dancer tends to lose form. Falls and injuries caused by sloppy technique are more likely.

 Hazardous environment for example, worn or ripped carpet, hard floor, uneven floor, spilt liquids or fittings close to the dance area such as stairs. Overtraining dancing for too long or too often can lead to a wide range of overuse injuries. Shin splints and stress fractures in the feet are common dance-related overuse injuries. Failure to rest an injury returning to dance before an existing injury has healed can aggravate the condition.

Common injuries
Common injuries include sprains and strains, where muscles and ligaments are overstretched or twisted as well as impact injuries such as bruises caused by falling over, bumping into another dancer or tripping over props. Ill-fitting shoes can cause blisters on the feet and toes and may lead to bruising of the toenails or ingrown toenails.

What to do if you injure yourself

Suggestions include: Stop if you feel pain. Continuing to dance will only make the injury worse. Treat all soft tissue injuries (such as bruises, sprains and strains) with Rest, Ice, Compression (bandage the swollen area) and Elevation (R.I.C.E.). Using these four immediate first aid measures can relieve pain, limit swelling and protect the injured tissues, all of which help speed healing. Seek advice from your doctor as soon as you can. A proper diagnosis is important. Dont resume dancing until you have fully recovered from injury. Returning to dance too soon will turn an acute injury into a chronic injury.

Where to get help

Your doctor Dance instructor Physiotherapist Smartplay Victorian Line Dance Association (formerly known as Victorian Bootscoot Association) Tel. 0404 953 389 Victorian Square Dancing Association Tel. 1800 643 277 Look in the Yellow Pages for dance schools in your local area

Things to remember
Choose a dance style that is appropriate to your level of fitness. Wear professionally fitted shoes appropriate to your style of dance. Check with your dance instructor that you are holding the correct form.